**LCM**

A:
800 warm up with fins (kick every 4th lap)
8x50 kick (4 @ 1:20, 4 @ 1:10)
300 easy pull
6x50 kick (3 @ 1:15, 3 @ 1:05)
200 easy pull
4x50 kick (2 @ 1:10, 2 @ 1:00)
100 easy pull
2x50 kick ALL OUT @ 2:00
100 easy recovery
500 pull steady (3/5 breathing pattern by 50)
400 swim steady (3/7 breathing pattern by 50)
300 pull steady (3/9 breathing pattern by 50)
200 cool down
*4000 Total*

B:
800 warm up with fins (kick every 4th lap)
8x50 kick (4 @ 1:40, 4 @ 1:30)
300 easy pull
6x50 kick (3 @ 1:30, 3 @ 1:20)
200 easy pull
4x50 kick
100 easy pull
2x50 kick ALL OUT @ 2:30
100 easy recovery
400 swim steady (3/5 breathing pattern by 50)
200 cool down
*3200 Total*

C:
600 warm up with fins (kick every 4th lap)
8x50 kick w/ fins w/ :30 sec rest
300 easy pull
6x50 kick no fins w/ :30 sec rest
200 easy pull
2x50 kick (25 FAST, 25 easy)
100 easy pull
300 swim steady (3/5 breathing pattern by 50)
100 cool down
*2400 Total*